10 Foods You Shouldn’t Eat if You Have Heartburn and Acid Reflux

A hot burning in the chest, an unpleasant bitter taste in the throat, severe bloating in the stomach – all these signs are related to acid reflux.

Many people suffer from acid reflux, which happens when the lower esophageal sphincter (LES) that closes off the stomach from the esophagus does not function properly and stomach acids flow back into the esophagus.

Acid reflux can be triggered by smoking, obesity, laying down or bending at the waist, blood pressure medications, exercise and stomach abnormalities. Diet also plays a key role in heartburn and acid reflux.

There are several foods and beverages that can aggravate the tissues that line the esophagus or affect the ability of the lower esophageal sphincter to close properly and keep acids in the stomach.

In fact, health experts recommend keeping a close eye on your diet to identify the foods that may trigger your acid reflux. Remember, different people may have different triggers.

Here are the top 10 foods you shouldn’t eat if you have heartburn and acid reflux.

1. Chocolate

If you love to eat chocolates and often suffer from heartburn, it’s time to say no to one of your favorite sweet treats.

First, it contains caffeine and other stimulants like theobromine that cause reflux. Theobromine is a kind of methylxanthine that can keep the lower esophageal sphincter muscle from tightening, thereby directly increasing the chances of severe acid reflux.

Secondly, it is high in fat, which means it takes longer to digest and can trigger reflux.

Thirdly, the cocoa in it can induce the problem. Cocoa can cause the intestinal cells to relax the esophageal sphincter and allow stomach acid to creep up.

Dark chocolate isn’t as bad as high-fat milk chocolate, but it’s better to avoid this common trigger.

2. Alcohol

Any kind of alcoholic beverage may contribute to reflux. Alcohol can relax the valve at the bottom of the esophagus, which in turn leads to reflux.

It also stimulates the production of acid in the stomach and irritates the stomach and esophagus to make the condition worse.

A 2004 study published in the World Journal of Gastroenterology found heavy alcohol use –drinking 210 g or more of alcohol per week – as one of the risk factors for gastroesophageal reflux disease (GERD).

Later, a 2006 study published in the Alimentary Pharmacology & Therapeutics reports that commonly consumed alcoholic beverages like wine and beer induce gastroesophageal reflux in patients with GERD.

A 2010 study published in the Journal of Zhejiang University SCIENCE B reports that exposure of the esophagus and stomach to alcohol may cause direct damage to esophageal and gastric mucosae. In addition, toxic acetaldehyde metabolized from alcohol could affect the function of the esophagus and stomach.

Try to abstain from alcoholic beverages if you can, or limit your consumption to 1 to 2 drinks per week.

3. Coffee

If you love to drink coffee all day long, it’s time to switch to some herbal tea.

Coffee also reduces pressure in the lower esophageal sphincter, which can either cause or exacerbate heartburn in susceptible individuals.

Plus, coffee speeds up the process of gastric emptying, which may contribute to highly acidic contents passing into the small intestine more rapidly than normal. This may cause injury to the intestinal tissue.

Along with coffee, you need to avoid foods and beverages that contain caffeine, such as tea, sodas and energy drinks.

4. Tomatoes

Tomatoes and tomato-based products are best to avoid if you suffer from heartburn or GERD.

Tomatoes are rich in citric acid, malic acid and ascorbic acid that can irritate the stomach and esophagus.

Once these acids are consumed, the stomach begins to produce too much gastric acid. This can creep up into the esophagus and cause an uncomfortable burning sensation in the chest.

Avoid tomatoes as well as tomato-based products, such as ketchup, pizza with tomato sauce, pasta sauce and chili sauce.

5. Carbonated Beverages

Soda and other carbonated beverages also trigger heartburn and acid reflux.

First, the bubbles of carbonation expand inside the stomach, and the increased distension can cause reflux of stomach acids.

Try to limit your intake of any kind of carbonated beverages to avoid acid reflux. If you just can’t resist, try to drink it in the morning or early in the day, since reflux tends to be worse at night or when you’re lying down.

6. Citrus Fruits

Citrus fruits like oranges, lemons and grapefruits can worsen the symptoms of reflux as well as heartburn. Hence, avoid these fruits in both whole and juice form.

Citrus fruits are high in acid and irritating to the digestive tract. The high acidity of citrus fruits relaxes the esophageal sphincter and worsens symptoms, especially when eaten on an empty stomach.

Unlike your stomach, your esophagus is not used to withstanding the extra acid produced by citrus fruits.

Choose fruits that are less acidic to satisfy your daily fruit requirements. High alkaline foods like apples, pears, bananas and melon are better options.